A quick and simple go-to weeknight meal, this easy tomato soup recipe is jam-packed with healthy ingredients and bursting with flavour. Juicy plump tomatoes and aromatic fennel cooked with onion, cumin and black pepper to create a desilicious and vibrant dish that takes only 25 minutes to make.
It feels so right to share a soup recipe today, given that it’s cold and rainy here in Toronto. In all honesty, though, it’s not just the weather that prompted me to make this easy tomato soup recipe. I *love* making soups; they’re easy to whip up, healthy and offer endless flavour options! Not-to-mention, I did say I’m a dipper; a beautiful hunk of bread, cracker or roti is the perfect accompaniment for any soup. You know what I mean, right?
When I make soup, I make big batches, so I have leftovers for the week – with some in the freezer to power us through those hectic days. My freezer is stocked full of this tomato soup and my Spicy Lauki (Opo Squash) Soup to keep us ticking along.
Is Tomato Soup Healthy?
Like with anything, it depends on what you use to make your tomato soup.
Tomatoes are pretty incredible; they provide a significant source of the antioxidant lycopene. We know this antioxidant has been associated with a reduced risk of heart disease and some types of cancers. Plus, tomatoes are a rich source of vitamin C, potassium, folate, and vitamin K.
I love that this easy soup recipe is full of good-for-you wholesome ingredients like tomatoes, fennel, onion and spices. It uses olive oil, a heart-healthy source of fat – especially when swapped for saturated fat. Its antioxidant, and anti-inflammatory properties offer benefits beyond cholesterol lowering. Not to mention, if you’re watching your carb intake to manage your blood sugars better, you’ll be pleased to hear that it’s also low in carbs.
Other Nutritional Highlights Of This Tomato Soup:
- it’s mostly water
- it’s low in calories
- a good source of fibre
- lycopene and other plant compounds in tomatoes have shown to support skin health
- fennel may help to aid digestion
How To Make Easy Tomato Soup – Step By Step
- Start by slicing and dicing all your veggies. I use my food processor for this. Not only is it easier – it saves me heaps of time.
- In a medium-sized cooking pot, heat the oil on medium and fry the onion and fennel (Image 1) until lightly golden.
- Now add the potato, tomatoes, cumin and pepper and cook for a few minutes (Images 2-3).
- Pour the water, bring it to a boil (Image 4). Then cover and simmer on low for 15 minutes or until the vegetables are cooked through (Image 5).
- Add salt and blend your soup using your processor or a blender (Images 6-7) until it’s nice and creamy and absolutely desilicious!
- Top with your favourite seeds and pomegranate kernels for crunch, added flavour, and protein (Image 8).
Top Tips For Making Easy Tomato Soup
- If you’re chopping the vegetables using a knife, try and make sure your veggies are similar in size. That way, they will cook evenly.
- Make sure to fry the onion and fennel until softened and lightly brown, as this will add a great depth of flavour to the soup.
- You can easily adjust the spiciness of the soup by adding more or less black pepper.
- Make sure to cover the pot after adding the water to stop the soup from reducing too much.
- Blending the soup will create a creamy consistency. You can easily control the consistency of your soup by using the pulse function on your blender.
- You can store this soup in the fridge for around three days or freeze it in suitable containers.
More Desi~licious Soup Recipes You Might Like:
What’s your favourite way to enjoy soup? Are you a dunker like me? Have you tried my Easy Tomato Soup before?
If you do try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.
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- 2 tbsp olive oil, extra virgin
- 1 onion, medium, thinly sliced
- 1 fennel bulb, washed, chopped into small pieces
- 1 potato, washed, peeled and diced into small cubes
- 4 tomatoes, medium, diced into small cubes
- 1 tsp cumin powder
- 1 tsp black pepper
- 2 cups water
- 1/2 tsp sea salt
- 3 tbsp sunflower seeds, unsalted
- 1 pomegranate, small, washed, peeled, kernels only
- In a medium-sized pot, heat the oil on medium heat and fry the onion and fennel until soft. It should be lightly golden.
- Stir in the potato and tomatoes and cook for a few minutes.
- Add the cumin powder and black pepper and mix well.
- Pour in the water, bring to boil, cover and cook on low heat for 15 minutes or until all the vegetables are cooked through.
- Finish with salt.
- Blend the cooked vegetables in a food processor or blender until smooth and creamy.
- Transfer into bowls and garnish with seeds and pomegranate kernels.
- If you’re chopping the vegetables using a knife, try and make sure your veggies are similar in size. That way, they will cook evenly
- Make sure to fry the onion and fennel until softened and lightly brown as this will add a great depth of flavour to the soup
- You can easily adjust the spiciness of the soup by adding more or less black pepper
- Make sure to cover the pot after adding the water to stop the soup from reducing too much
- Blending the soup will create a creamy consistency. You can easily control the consistency of your soup by using the pulse function on your blender
- You can store this soup in the fridge for around three days or freeze in suitable containers
Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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